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Workout of the day (WOD)

  • WOD – Tuesday, 01/05/2018

    By admin | In CrossFit Rocks | on April 30, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Ben running the group through broomstick drills! Warm-up Warm-up (No Measure) 400m run Then; Med ball clean progressions Alternating Tabata: Med ball cleans Ring rows Then; For athletes NOT doing GHD sit ups in the workout, use 5 minutes to accumulate 30+ reps. For athletes doing GHD sit […]

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  • WOD – Saturday, 28/04/2018

    By admin | In CrossFit Rocks | on April 27, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Tim smashing through sumo-deadlift high pulls! Warm-up Warm-up (No Measure) 3 rounds 200m run 10 HS shoulder activations 20 sec hanging l-sit Then; Wheelbarrow walk In partners, complete 40m each. Then; 10 minutes Spot each other on handstand walking practice (or go to wall) – shoulder taps – […]

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  • WOD – Friday, 27/04/2018

    By admin | In CrossFit Rocks | on April 26, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Alyce smiling because she loves thrusters Warm-up Warm-up (No Measure) Catalyst warm up Then; 2 rounds 10 wall balls 15 hip extensions Then; Toes to bar 5 kip swings 5 toe raises 2-3 connected toes to bar or attempts at connecting reps Can do this on the rings […]

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  • WOD – Thursday, 26/04/2018

    By admin | In CrossFit Rocks | on April 25, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Sallyanne during Monday’s workout! Warm-up Warm-up (No Measure) Funnel tag Then; 3 rounds of: 5 push ups 10 toes to rings 15 double unders Set up and practice L-sit Set up for workout Metcon Metcon (5 Rounds for reps) 5 rounds of: 1 minute ring dips 1 minute […]

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  • WOD – Tuesday, 24/04/2018

    By admin | In CrossFit Rocks | on April 23, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Margaux jumping through the workout! Warm-up Warm-up (No Measure) Alternating Tabata 1. Wall balls 2. Ring support or front support Then; 2 sets of; 6 perfect stretch 6 thoracic bridge (“breakdancer”) 6 bus driver squats Weightlifting Thruster (3-3-3-3-3-3-3) *taken from a rack. Drive through your heels, especially as […]

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  • WOD – Monday, 23/04/201

    By admin | In CrossFit Rocks | on April 22, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Kath and Liz getting after it Warm-up Warm-up (No Measure) 3 rounds of: 20 double unders 10 kettlebell swings 5 ring rows Then; Rope climb practice *BRING SOCKS – Hanging knee raise – Foot lock – Full ascent – Descent In partners: 5 minutes max rope climbs (alternating […]

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  • WOD – Saturday, 21/04/2018

    By admin | In CrossFit Rocks | on April 20, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Bec working through her strict banded pull ups! Warm-up Warm-up (No Measure) 3 rounds of: 10 burpees 10 empty barbell front squats 10 hollow rocks Then; Broomstick drills for hang power cleans and front squats Warm up to workout weight Metcon Tama (Time) For time: 800-meter single-arm barbell […]

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  • WOD – Friday, 20/04/2018

    By admin | In CrossFit Rocks | on April 19, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Happy Friday!! Warm-up Warm-up (No Measure) Body prep; Thoracic – partner superman stretch on the ground w/ broomstick Triceps/Lats – weighted tricep stretch Hips – 2 min lunge Hammies – 2 min straddle 2 rounds with a broomstick or an empty bar: 10 overhead lunges 10 good mornings […]

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  • WOD – Thursday, 19/04/2018

    By admin | In CrossFit Rocks | on April 18, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Archer showing us how it’s done! Warm-up Warm-up (No Measure) Agility ladders Then; 3 rounds 10 lateral jumps 10 cossack squats 10 ring toes to bar Pull up/chest to bar drills Metcon Metcon (Time) For time: 18-15-12-9-6-3 Chest to bar Burpee box jump 24”/20”Open standards; no stepping the […]

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  • WOD – Wednesday, 18/04/2018

    By admin | In CrossFit Rocks | on April 17, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Greg punching out a little bench press Warm-up Warm-up (No Measure) Junkyard dog Then; Broomstick drills Weightlifting Power Snatch (3-3-3-3-3) Snatch Balance (2-2-2-2-2) Snatch (1-1-1-1-1) A power snatch will set you up with a powerful and explosive pull, a snatch balance will set you up with a strong […]

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